14.3 km | 01:17:25 | 05:25/km日期: 2012-10-22 20:09 - 地點: 陽光公園 - 天氣: 半邊月懸半空 - 卡路里: 783 Cal - 溫度: 23°C - 濕度: 73%
Pace: 05'44" / 05'49" / 05'33" / 05'30" / 05'17" / 05'24" / 05'22" / 05'09" / 04'58" / 04'59" / 05'03" / 04'59" / 05'11" / 06'33" / 07'25" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'43" (+00'49") | 1013 / 1013 |
| 2 | | 05'48" (+00'54") | 1012 / 2026 |
| 3 | | 05'31" (+00'37") | 1009 / 3035 |
| 4 | | 05'30" (+00'36") | 1002 / 4037 |
| 5 | | 05'18" (+00'24") | 1006 / 5043 |
| 6 | | 05'26" (+00'32") | 1011 / 6055 |
| 7 | | 05'19" (+00'25") | 1012 / 7067 |
| 8 | | 05'09" (+00'15") | 1009 / 8077 |
| 9 | | 04'57" (+00'03") | 1003 / 9080 |
| 10 | | 04'57" (+00'03") | 1007 / 10088 |
| 11 | | 05'04" (+00'10") | 1008 / 11096 |
| 12 | | 04'54" | 1010 / 12107 |
| 13 | | 05'26" (+00'32") | 997 / 13104 |
| 14 | | 06'35" (+01'41") | 1017 / 14122 |
昨天騎車太累了，今天就用180-190bpm跟跑，果然越跑越快越跑越順，真是不錯的一天。
190bpm現在對我來說已經不算快了，要多練練190bpm的跑法將會很有幫助。
10月累積里程 : 321.28 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'44" | 00:05'44" |
| 2 | 05'49" | 00:11'33" |
| 3 | 05'33" | 00:17'06" |
| 4 | 05'30" | 00:22'36" |
| 5 | 05'17" | 00:27'53" |
| 6 | 05'24" | 00:33'17" |
| 7 | 05'22" | 00:38'39" |
| 8 | 05'09" | 00:43'48" |
| 9 | 04'58" | 00:48'46" |
| 10 | 04'59" | 00:53'45" |
| 11 | 05'03" | 00:58'48" |
| 12 | 04'59" | 01:03'47" |
| 13 | 05'11" | 01:08'58" |
| 14 | 06'33" | 01:15'31" |
| 14.3 | 07'25" | 01:17'25" |
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